Iaj2014 (i am a juggernaut challenge 2014)

[vol8615]

nice job! im hitting cardio hard tonight!

[Credz]

Workout looks awesome man. Arm day for me too today.

[slumpbuster]

Entry for 06/04/2014

Last Night's Sleep:

• Hours = 8.3
• Quality = 8/10

Workout:

• AM ARMS/ABS/CALVES *No Rest Between Sets[indent]Superset (4 Sets - 15 Reps):
  • Standng Band Behind Curl (46 lbs Resisitance)
  • Standng Band Kickbacks (38 lbs Resisitance)
  Superset (4 Sets - 30 Reps):
  • Standng Dumbbell Feet Pointed Out Calf Raises (52.5 lbs)
  • Band Front Wrist Curl (38 lbs Resisitance)
  Superset (4 Sets - 15 Reps):
  • Laying Band Curl (38 lbs Resisitance)
  • Standng Band Tricep Press Down (46 lbs Resisitance)
  Superset (4 Sets - 30 Reps):
  • Seated Dumbbell Calf Raises (52.5 lbs)
  • Band Reverse Wrist Curl (38 lbs Resisitance)
  Superset (4 Sets - 10 Reps):
  • Standing Band Wide Curl (38 lbs Resisitance)
  • Standng Band Close Grip Press (59 lbs Resisitance)
  Superset (3 Sets - 15 Reps):
  • Kneeling Band Crunch (38 lbs Resisitance)
  • Band Plank Knee To Opposite Elbow (23 lbs Resisitance)
  • Laying Band Reverse Crunch (23 lbs Resisitance)

• PM CARDIO/CONDITIONING
  10 Waist High Box Jumps
  Sprints (3 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (3 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Sprints (4 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit (Reps 1/2/3/4/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (3 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  10 Waist High Box Jumps

• 30 DAY AB CHALLENGE - DAY 3
  25 Sit Ups
  10 Crunches
  10 Leg Raises
  15 Sec Plank

Nutrition:

1. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water
2. Workout = coffee
3. Post-Workout = 1.5 scoop Vanilla Whey, 1 scoop Creatine - mixed with Skim Milk / 1 cup Sugar Free Jello
4. Meal = 1 Cup Oatmeal, 2 Egg, 1 Tbsp Peanut Butter, 1.5 scoop Chocolate Whey, Large Cup Coffee
5. Meal = 2 scoop Vanilla Whey - mixed with water
6. Pre-Workout = 1 scoop Pre Fight - mixed with water
7. Meal = Chicken, 1 Cup Broccoli, Cheese, 2 Slices Turkey
8. Meal = Can of Tuna, 1 Cup Broccoli, Cheese, 2 Slices Turkey
9. Meal = 2 scoop Vanilla Whey - mixed with water
10. Meal = Cottage Cheese, 1 Tbsp Peanut Butter, 1.5 scoop Chocolate Whey / 1 cup Sugar Free Jello
11. Water = 2 Gallon

Supplements:

• Creatine-MP
• Juggernaut HP (Raspberry)
  • Taste = 9/10
  • Strength = 8/10
  • Focus = 9/10
  • Pump = 8/10

Thoughts:
Training Partner still out of town so Deadlifts pushed to Thursday and while I did arms/calfs/abs yesterday figured to mix it up I's do them again (besides going lighter than I usually do because of injuries so they weren't sore *yet)

[Credz]

That sucks you couldnt get the deadlifts in yet. I'm finding them to be one my favorite compounds to do lol.

[slumpbuster]

It's funny how you progress
I started back into fitness with Wii Fit, progressed to P90X, then to various routines using bands, added dumbbells (all without training partner). Cousin then asked if I'd help him get back into shape so went back to just bands to ease him into it, added dumbbells, then curlbar, then started training for marathon so used light barbell work. I've only been doing heavy barbell work for the last 8 months and love it. I think that Squats are the King of all lifts because it is the most practical in life, however there is nothing that makes you feel more alive than heavy deadlifts. When you go from feeling like your about to soil your pants to the verge of blacking out to locking out and that weight that caused so much stress to your CNS now feels as light as a feather - well it makes you feel like an absolute beast. I constantly look at routines to get new ideas, but if it doesn't include deads, I completely ignore it.

That sucks you couldnt get the deadlifts in yet. I'm finding them to be one my favorite compounds to do lol.

[slumpbuster]

Entry for 06/05/2014

Last Night's Sleep:

• Hours = 7.7
• Quality = 7/10

Workout:

• AM DEADLIFT STRENGTH PROGRESSION
  Warmup->275 lbs x 3, 345 lbs x 3
  Barbell Deadlift (375 lbs / 5 Sets - 5 Reps)
  Barbell Rack Pulls (375 lbs / 3 Sets - 8 Reps *100 Rotation Jump Rope between sets)
  Barbell Shrugs (255 lbs / 4 Sets / 12 Reps *100 Rotation Jump Rope between sets)
  Barbell Standing Good Morning (145 lbs / 5 Sets / 10 Reps *100 Rotation Jump Rope between sets)
  Curlbar Bent Over Row (115 lbs / 10 Sets / 10 Reps (Last Set 15 Reps) *Start set at top of minute)

• PM CARDIO/CONDITIONING
  Walk 1 Mile

• 30 DAY AB CHALLENGE - DAY 4
  Rest

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 2 tsp Peanut Butter, 1 scoop Chocolate Whey
2. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water
3. Workout = 1 scoop Vanilla Whey - mixed with coffee
4. Post-Workout = 1.5 scoop Chocolate Whey, 1 scoop Creatine - mixed with Skim Milk
5. Meal = 1 Cup Oatmeal, 1 Egg, 2 tsp Peanut Butter, 1 scoop Chocolate Whey, Large Cup Coffee
6. Meal = 2 scoop Vanilla Whey - mixed with water
7. Pre-Workout = 1 scoop Pre Fight - mixed with water
8. Meal = Chicken, 1 Cup Broccoli, Cheese, 2 Slices Turkey
9. Meal = Can of Tuna, 1 Cup Broccoli, Cheese, 2 Slices Turkey
10. Meal = 2 scoop Vanilla Whey - mixed with water
11. Meal = Cottage Cheese, 2 tsp Peanut Butter, 1.5 scoop Chocolate Whey
12. Water = 2 Gallon

Supplements:

1. Creatine-MP
2. Juggernaut HP (Raspberry)

• Taste = 9/10
• Strength = 8/10
• Focus = 8/10
• Pump = 8/10

Thoughts:
Felt Like John42 today - if you have no idea what I am talking about I suggest you read John's Blog *in particular the first couple posts (http://infinitelabs.com/john.php) *I expect royalties John.
Woke up tired because I tossed and turned all night.
Got to training partner's house to find out he is out from lifting for next two weeks because of shoulder injury.
While walking down to the "gym" in his basement I smell moisture and upon entering the area where the gym equipment is we see water. His hot water tank exploded at the top (seal at pipe) and all the hot water was not only shooting everywhere but running along all the pipes and dripping everywhere. We turned off the water and gas, moved things around, cleaned it all up, and he headed to Home Depot while I began to lift without spotter emptying the hot water bucket every 5 min from draining the tank.
On top of the hot humidity in the basement from the tank/water, I now had to move at an excelerated pace because I lost 20 minutes of time helping to get the situation under control, ended up getting home 10 minutes later than usual. I felt nauseous for most of the workout but got it done.
Oldest Daughter's Elementary School Graduation was today which was a bright side (can't believe she'll be in Middle School next year)

[Credz]

Killing those deads man! Definitely putting in a lot of work . It is crazy how time flies though.

[slumpbuster]

Entry for 06/06/2014

Last Night's Sleep:

• Hours = 7.8
• Quality = 8/10

Workout:

• AM SQUAT STRENGTH PROGRESSION
  Warmup->225 lbs x 3, 275 lbs x 3
  Barbell Back Squat (315 lbs / 5 Sets - 5 Reps *Rest only while Partner Completes set)
  Barbell Half Squat Into Calf Raise (315 lbs / 3 Sets - 8 Reps *100 Rotation Jump Rope between sets)
  Split Stiff Leg Deadlift (115 lbs / 4 Sets - 12 Reps *100 Rotation Jump Rope between sets)
  Laying Band One Leg Curl (51 lbs Resistance / 5 Sets - 10 Reps *100 Rotation Jump Rope between sets)
  Barbell Front Squat (145 lbs / 10 Sets - 10 Reps *Start set at top of minute)

• PM CARDIO/CONDITIONING
  10 Waist High Box Jumps
  Sprints (3 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (4 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit (Reps 1/2/3/4/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (3 Rounds - 25 yard forward sprint / 25yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  10 Waist High Box Jumps

• 30 DAY AB CHALLENGE - DAY 5
  30 Sit Ups
  12 Crunches
  12 Leg Raises
  20 Sec Plank

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 2 tsp Peanut Butter, 1 scoop Chocolate Whey / .5 cup Sugar Free Jello
2. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water / .5 cup Sugar Free Jello
3. Workout = 1 scoop Vanilla Whey - mixed with coffee
4. Post-Workout = 1.5 scoop Chocolate Whey, 1 scoop Creatine - mixed with Skim Milk
5. Meal = 1 Cup Oatmeal, 1 Egg, 2 tsp Peanut Butter, 1 scoop Chocolate Whey, Large Cup Coffee
6. Meal = 2 scoop Vanilla Whey - mixed with water
7. Pre-Workout = 1 scoop Pre Fight - mixed with water
8. Meal = Chicken, 1 Cup Broccoli, Cheese, 2 Slices Turkey
9. Meal = Can of Tuna, 1 Cup Broccoli, Cheese, 2 Slices Turkey
10. Meal = 2 scoop Vanilla Whey - mixed with water / .5 cup Sugar Free Jello
11. Meal = Cottage Cheese, 2 tsp Peanut Butter, 1.5 scoop Chocolate Whey / .5 cup Sugar Free Jello
12. Water = 2 Gallon

Supplements:

• Creatine-MP
• Juggernaut HP (Raspberry)
  • Taste = 9/10
  • Strength = 8/10
  • Focus = 9/10
  • Pump = 8/10
• Pre Fight (Lemon Lime)
  • Taste = 9/10
  • Focus = 9/10

Thoughts:
Was supposed to do Shoulders today but since my cousin can't do shoulders and has a golf outing (which I told him isn't good for his shoulder) on Sunday wanted to do legs today.
I usually love legs but doing squats a day after deads really sucks.

[slumpbuster]

Entry for 06/07/2014

Last Night's Sleep:

• Hours = 7.0
• Quality = 8/10

Workout:

• AM SHOULDER PRESS STRENGTH PROGRESSION
  Warmup->115 lbs x 3, 155 x 3
  Barbell Seated Shoulder Press (155 lbs / 5 Sets - 5 Reps (Last Set 4 Reps) *Rest only while Partner Completes set)
  Barbell Seated Top Half Shoulder Press (165 lbs / 3 Sets - 8 Reps *100 Rotation Jump Rope between sets)
  Parallel Barbell Weighted Chest Dip (35 lbs / 4 Sets - 12 Reps *100 Rotation Jump Rope between sets)
  Weighted Chin Up (35 lbs / 5 Sets - 10 Reps *100 Rotation Jump Rope between sets)
  Curlbar Reverse Grip Push Press (75 lbs / 10 Sets - 10 Reps (Last Set 15 Reps) *Start set at top of minute)

• PM CARDIO/CONDITIONING
  NONE

• 30 DAY AB CHALLENGE - DAY 6
  35 Sit Ups
  15 Crunches
  15 Leg Raises
  25 Sec Plank

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 1 Tbsp Peanut Butter, 1 scoop Chocolate Whey
2. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water
3. Workout = 1 scoop Vanilla Whey - mixed with coffee
4. Post-Workout = 1 scoop Chocolate Whey, 1 scoop Creatine - mixed with Chocolate Skim Milk
5. Meal = 1 Cup Oatmeal, 1 Egg, 1 Tbsp Peanut Butter, 1.5 scoop Chocolate Whey, Large Cup Coffee
6. Meal = 2 scoop Vanilla Whey - mixed with water
7. Meal = Eggs, Ham, Hashbrowns
8. Meal = Steak Salad with Blue Cheese
9. Meal = 2 scoop Vanilla Whey - mixed with water
10. Drink = 3 Bud Lights
11. Meal = Cottage Cheese, 1 Tbsp Peanut Butter, 1 scoop Chocolate Whey
12. Water = 2 Gallon

Supplements:

1. Creatine-MP
2. Juggernaut HP (Raspberry)

• Taste = 9/10
• Strength = 8/10
• Focus = 9/10
• Pump = 9/10

Thoughts:
Just not feeling it this morning but powered through. Busy day today, girls have dance, then a graduation party, than a kids party, than a friends 40th party. Looking forward to taking a day off tomorrow.

[kconnell]

Diet looks good, sans the bud.

[Credz]

Sounds like a lot of partying! lol. Its all worth it though. You are doing great man!

[slumpbuster]

Entry for 06/08/2014

Last Night's Sleep:

• Hours = 9.5
• Quality = 9/10

Workout:

• AM STRENGTH
  NONE

• PM CARDIO/CONDITIONING
  NONE

• 30 DAY AB CHALLENGE - DAY 7
  40 Sit Ups
  20 Crunches
  20 Leg Raises
  30 Sec Plank

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 2 tsp Peanut Butter, 1 scoop Chocolate Whey
2. Chicken, Steak, Salad, Green Beans, Sweet Potatoe
3. Meal = Pork Chopp, Steak, Salad, Green Beans
4. Meal = Cottage Cheese, 1 Tbsp Peanut Butter, 1 scoop Chocolate Whey
5. Water = 2 Gallon

Supplements:

• NONE

Thoughts:
Went to bed after 3am which I never do but was out celebrating a 40th birthday with friends. Woke up about 9 (which is late for me), went downstairs and fell asleep till 1pm (which is insane - daughters spent night at inlaws)
Had a very relaxing day and looking forward to my last week in the IAJ Challenge.
I was hoping to have my Yellow IAJ shirt in time for the final pics but it hasn't arrived yet.

[kconnell]

9.5 hours of sleep? If I ever get that, I'm sick!

[vol8615]

Entry for 06/08/2014

Last Night's Sleep:

• Hours = 9.5
• Quality = 9/10

Workout:

• AM STRENGTH
  NONE

• PM CARDIO/CONDITIONING
  NONE

• 30 DAY AB CHALLENGE - DAY 7
  40 Sit Ups
  20 Crunches
  20 Leg Raises
  30 Sec Plank

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 2 tsp Peanut Butter, 1 scoop Chocolate Whey
2. Chicken, Steak, Salad, Green Beans, Sweet Potatoe
3. Meal = Pork Chopp, Steak, Salad, Green Beans
4. Meal = Cottage Cheese, 1 Tbsp Peanut Butter, 1 scoop Chocolate Whey
5. Water = 2 Gallon

Supplements:

• NONE

Thoughts:
Went to bed after 3am which I never do but was out celebrating a 40th birthday with friends. Woke up about 9 (which is late for me), went downstairs and fell asleep till 1pm (which is insane - daughters spent night at inlaws)
Had a very relaxing day and looking forward to my last week in the IAJ Challenge.
I was hoping to have my Yellow IAJ shirt in time for the final pics but it hasn't arrived yet.

Getting down to the wire man, finish strong!

[Credz]

9.5 hours of sleep? If I ever get that, I'm sick!

Haha same here. I'm lucky if i can get 7 hours of sleep lol. I usually only get like 6 hours.

[slumpbuster]

It's uncommon, but only happened because a)Rest day and b)no kids
Sleep is something I have definitively been paying more attention to and placing higher on the priority list

Haha same here. I'm lucky if i can get 7 hours of sleep lol. I usually only get like 6 hours.

[slumpbuster]

Entry for 06/09/2014

Last Night's Sleep:

• Hours = 7.9
• Quality = 8/10

Workout:

• AM BENCH PRESS STRENGTH PROGRESSION
  Warmup->135 lbs x 3, 175 lbs x 3
  Barbell Bench Press (205 lbs / 5 Sets - 5 Reps (Last Set 6 Reps) *Rest only while Partner Completes set)
  Barbell Top Half Bench Press (255 lbs / 3 Sets - 8 Reps (Last Set 12 Reps) *100 Rotation Jump Rope between sets)
  Plate Pullover (45 lbs / 4 Sets - 12 Reps (Last Set 18 Reps) *100 Rotation Jump Rope between sets)
  Barbell Incline Bench Press (145 lbs / 5 Sets - 10 Reps *100 Rotation Jump Rope between sets)
  Curlbar Reverse Grip Floor Press Holding Bridge (105 lbs / 10 Sets - 10 Reps (Last Set 15 Reps) *Start set at top of minute)

• PM CARDIO/CONDITIONING
  10 Waist High Box Jumps
  Sprints (3 Rounds - 25 yard forward sprint / 25 yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit *40lbs (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (4 Rounds - 25 yard forward sprint / 25 yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit *40lbs (Reps 1/2/3/4/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (3 Rounds - 25 yard forward sprint / 25 yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit *40lbs (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  10 Waist High Box Jumps
  1 Mile Run

• 30 DAY AB CHALLENGE - DAY 8
  REST

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 2 tsp Peanut Butter, 1 scoop Chocolate Whey
2. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water
3. Workout = 1 scoop Vanilla Whey - mixed with coffee
4. Post-Workout = 1.5 scoop Chocolate Whey, 1 scoop Creatine - mixed with Skim Milk
5. Meal = 1 Cup Oatmeal, 2 Egg, 2 tsp Peanut Butter, 1 scoop Chocolate Whey, Large Cup Coffee
6. Meal = 2 scoop Vanilla Whey - mixed with water
7. Pre-Workout = 1 scoop Pre Fight - mixed with water
8. Meal = Chicken, 1 Cup Broccoli, Cheese, 2 Slices Turkey
9. Meal = Can of Tuna, 1 Cup Broccoli, Cheese, 2 Slices Turkey
10. Meal = 2 scoop Vanilla Whey - mixed with water
11. Meal = Cottage Cheese, 2 tsp Peanut Butter, 1.5 scoop Chocolate Whey
12. Water = 2 Gallon

Supplements:

• Creatine-MP
• Juggernaut HP (Raspberry)
  • Taste = 9/10
  • Strength = 9/10
  • Focus = 9/10
  • Pump = 9/10
• Pre Fight (Lemon Lime)
  • Taste = 9/10
  • Focus = 9/10

Thoughts:
Rather excited that the sleeping in the night before didn't screw up my sleep pattern.
Since I did shoulders 2 days ago and have no spotter this week, decided to play it safe with weight, which would more than likely explain why I felt like I could go a lot heavier today (I'm a mental lifting nut job).
Also decided to add a mile run in at lunch after the sprints/kettlebell conditioning

[JohnButz]

▀▐█ ▀ ▀▐█ ▀ Infinite Labs: Cyclo Bolan NT Buy 1/Get 1 FREE! ▀▐█ ▀ ▀▐█ ▀



http://www.bodybuilding.com/store/il...-bolan-nt.html

Buy 1 Get 1 Free! For a limited time, buy 1 Infinite Labs Cyclo Bolan NT, 120 Capsules & get 1 FREE! Hurry while supplies last!

http://www.bodybuilding.com/store/il...-bolan-nt.html


CYCLO BOLAN® NT MAY HELP TO:

Optimize Testosterone Bioavailability*
Provide Endocrine Support*
support a healthy level of estrogen and DHT conversion*
promote Strength and Muscle Training Performance*

▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀▀▐█ ▀ ▀▐█ ▀

[jaxsoncty]

Your lifts are really impressive. Nice work!

[Credz]

Great work as always. How long did the PM Cardio take you to do?

[slumpbuster]

Thanks

Your lifts are really impressive. Nice work!

[slumpbuster]

Under 30 Min from start to finish with a mild lunging/stretching walk for cooldown at end - get an hour for lunch so can't do much more than 30 total minutes

Great work as always. How long did the PM Cardio take you to do?

[slumpbuster]

Entry for 06/10/2014

Last Night's Sleep:

• Hours = 7.9
• Quality = 8/10

Workout:

• AM DEADLIFT STRENGTH PROGRESSION
  Warmup->225 lbs x 3, 315 lbs x 3
  Barbell Deadlift (385 lbs / 5 Sets - 5 Reps)
  Barbell Rack Pulls (385 lbs / 3 Sets - 8 Reps (Last Set 10 Reps) *100 Rotation Jump Rope between sets)
  Barbell Shrugs (265 lbs / 4 Sets / 12 Reps (Last Set 15 Reps) *100 Rotation Jump Rope between sets)
  Barbell Standing Good Morning (145 lbs / 5 Sets / 10 Reps *100 Rotation Jump Rope between sets)
  Curlbar Bent Over Row (115 lbs / 10 Sets / 10 Reps (Last Set 15 Reps) *Start set at top of minute)

• PM CARDIO/CONDITIONING
  10 Waist High Box Jumps
  Sprints (3 Rounds - 25 yard forward sprint / 25 yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit *40lbs (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (4 Rounds - 25 yard forward sprint / 25 yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit *40lbs (Reps 1/2/3/4/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  Sprints (3 Rounds - 25 yard forward sprint / 25 yard back sprint / 25 yard forward sprint / 25 yard walk) *Walk is Rest
  Kettlebell Circuit *40lbs (Reps 1/2/3/2/1 - Hands on KB Mountain Climbers *Knees to KB / 2 Hand Swing / Hands on KB Burpee *Pushup to KB and Jump with KB / 2 Hand Thruster) *No Rest
  10 Waist High Box Jumps
  1 Mile Run

• 30 DAY AB CHALLENGE - DAY 9
  45 Sit Ups
  30 Crunches
  30 Leg Raises
  35 Sec Plank

Nutrition:

1. Meal = 1 Cup Oatmeal, 1 Egg, Skim Milk, 2 tsp Peanut Butter, 1 scoop Chocolate Whey
2. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water
3. Workout = 1 scoop Vanilla Whey - mixed with coffee
4. Post-Workout = 1.5 scoop Chocolate Whey, 1 scoop Creatine - mixed with Skim Milk
5. Meal = 1 Cup Oatmeal, 2 Egg, 2 tsp Peanut Butter, 1 scoop Chocolate Whey, Large Cup Coffee
6. Meal = 2 scoop Vanilla Whey - mixed with water
7. Pre-Workout = 1 scoop Pre Fight - mixed with water
8. Meal = Chicken, 1 Cup Broccoli, Cheese, 2 Slices Turkey
9. Meal = Can of Tuna, 1 Cup Broccoli, Cheese, 2 Slices Turkey
10. Meal = 2 scoop Vanilla Whey - mixed with water
11. Meal = Cottage Cheese, 2 tsp Peanut Butter, 1.5 scoop Chocolate Whey
12. Water = 2 Gallon

Supplements:

• Creatine-MP
• Juggernaut HP (Raspberry)
  • Taste = 9/10
  • Strength = 9/10
  • Focus = 9/10
  • Pump = 9/10
• Pre Fight (Lemon Lime)
  • Taste = 9/10
  • Focus = 9/10

Thoughts:
Woke up with a stinger in my left shoulder probably from sleeping wrong and then during rack pulls actually ripped off a callus on my left hand. I am beginning to think my left side is just deteriorating.
Not a huge fan of resting more than 60-90 seconds between sets but with training partner absent (set pace) and 5 reps @385 on deads being taxing, pretty sure I went passed 90 seconds rest.

[JohnButz]

Great session Man!

[vol8615]

Awesome work man, moving heavy weight as always!

[Credz]

Under 30 Min from start to finish with a mild lunging/stretching walk for cooldown at end - get an hour for lunch so can't do much more than 30 total minutes

Thats awesome. We have a walking trail at work that they made for the employees to use during breaks. It is a half mile long. Definitely a great way to get in some light cardio during the day.

[slumpbuster]

That's very cool, and it also releases some stress helping you avoid that 2pm crash. Work is pretty lenient when it comes to lunch time. There are a few runners who change and go for a 5k run on back resident roads, I use the back parking lot for what I like to do because it is always empty.

Thats awesome. We have a walking trail at work that they made for the employees to use during breaks. It is a half mile long. Definitely a great way to get in some light cardio during the day.

[slumpbuster]

Entry for 06/11/2014

Last Night's Sleep:

• Hours = 7.7
• Quality = 8/10

Workout:

• AM ARMS/ABS/CALVES *No Rest Between Sets[indent]Superset (3 Sets - 15 Reps):
  • Standng Band Behind Curl (46 lbs Resisitance)
  • Standng Band Kickbacks (38 lbs Resisitance)
  Superset (3 Sets - 15 Reps):
  • High Band Curl (23 lbs Resisitance)
  • Standng Skull Crushers (23 lbs Resisitance)
  Superset (4 Sets - 30 Reps):
  • Standng Dumbbell Feet Pointed Out Calf Raises (52.5 lbs)
  • Band Front Wrist Curl (38 lbs Resisitance)
  Superset (3 Sets - 15 Reps):
  • Laying Band Curl (38 lbs Resisitance)
    Superset (3 Sets - 10 Reps):
    • Standing Band Wide Curl (38 lbs Resisitance)
    • Standng Band Close Grip Press (59 lbs Resisitance)
  • Standng Band Tricep Press Down (46 lbs Resisitance)
  Superset (4 Sets - 30 Reps):
  • Seated Dumbbell Calf Raises (52.5 lbs)
  • Band Reverse Wrist Curl (38 lbs Resisitance)
  Superset (3 Sets - 15 Reps):
  • Kneeling Band Crunch (38 lbs Resisitance)
  • Band Plank Knee To Opposite Elbow (23 lbs Resisitance)
  • Laying Band Reverse Crunch (23 lbs Resisitance)

• PM CARDIO/CONDITIONING
  Walk 1 Mile

• 30 DAY AB CHALLENGE - DAY 10
  50 Sit Ups
  50 Crunches
  30 Leg Raises
  38 Sec Plank

Nutrition:

1. Pre-Workout = 1 scoop Jugg HP, 1 scoop Creatine - mixed with water
2. Workout = coffee
3. Post-Workout = 1.5 scoop Vanilla Whey, 1 scoop Creatine - mixed with Skim Milk / 1 cup Sugar Free Jello
4. Meal = 1 Cup Oatmeal, 2 Egg, 1 Tbsp Peanut Butter, 1.5 scoop Chocolate Whey, Large Cup Coffee
5. Meal = 2 scoop Vanilla Whey - mixed with water
6. Meal = Chicken, 1 Cup Broccoli, Cheese, 2 Slices Turkey
7. Meal = Can of Tuna, 1 Cup Broccoli, Cheese, 2 Slices Turkey
8. Meal = 2 scoop Vanilla Whey - mixed with water
9. Meal = Cottage Cheese, 1 Tbsp Peanut Butter, 1.5 scoop Chocolate Whey / 1 cup Sugar Free Jello
10. Water = 2 Gallon

Supplements:

• Creatine-MP
• Juggernaut HP (Raspberry)
  • Taste = 9/10
  • Strength = 9/10
  • Focus = 9/10
  • Pump = 8/10

Thoughts:
Oldest Daughter's Last Day of Elementary School - no idea where the time has gone. Helped set up for their picnic and went back for the "clap out" - where they parade the 4th grade students out the doors for the final time and all the other students clap for them.

[kconnell]

Bet she had a big smile on!

[Credz]

Time sure does fly. Oddly enough I can still remember elementary school myself lol.